Macro Calculator

Split your daily calories into the right amounts of protein, carbs, and fat for your goal. This macro calculator gives you grams-per-day targets and a visual breakdown for balanced, low-carb, high-protein, and ketogenic diets.

Understanding your macros

Protein and carbs provide 4 calories per gram, while fat provides 9. The "right" macro split depends on your goal and preferences — higher protein supports muscle retention during fat loss, lower carbs can help with appetite control, and keto pushes fat very high to enter ketosis. Pick a split you can stick to consistently for the best results.